Ten Important Nutrients Every Woman Needs

Women’s health needs are different from that of men as her body undergoes continuous changes. Right from first menstruation, pregnancy, child birth, post pregnancy and then menopause, women’s healthcare needs special attention. This is often ignored by women. There are various women’s health care products available out there, however nothing beats natural sources for delivering nutrients.

Listed below are ten important nutrients every woman needs to lead a healthy life.

  1. Folic acid: Folic acid is one of the important nutrients for the human body. Its deficiency could lead to anaemia. It is a must-have nutrient for pregnant women. It allows the fetus to grow without any neural tube defects, and hence prevents conditions like spina bifida and cerebral palsy. The natural sources of folic acid are leafy vegetables, liver, and fruits like avocado.
  2. important nutrients for women Iron: A regular dosage of iron is important for women of all ages. Women lose iron through menstrual blood when they menstruate. Iron deficiency may lead to fatigue, lack of concentration and insomnia. The natural sources of iron are red meat, liver, broccoli, kidney beans, and beetroot.
  3. Calcium: Calcium plays an important role in women’s health. During pregnancy, the calcium intake of mother is depleted as the baby grows on calcium derived from mother. Calcium intake should be high for pregnant women as it prevents osteoporosis, keeps bones healthy, and maintains healthy and strong teeth. Natural sources of calcium are milk, cheese, curds, almonds, spinach.Also Read: 15 Ways to Feel Lighter
  4. Vitamin D: The main source of vitamin D is sunlight. Though freely available, many people have vitamin D deficiency. With irregular work schedules and poor sleep habits, Vitamin D is one nutrient that is severely lacking in our body. The vitamin D levels of your body can be mapped, and if found low can be regulated with supplements.
  5. Magnesium: Magnesium along with calcium helps to keep osteoporosis away. It also helps in preventing cardiovascular diseases and regulates blood pressure. Natural sources of magnesium are spinach, black beans, almonds, and pumpkin seeds.
  6. Vitamin E: Women’s health products are usually loaded with vitamin E as it is supposed to be good for skin, eyes and hair. It acts as an antioxidant and removes stubborn scars from the skin. It can also be used to treat eczema and psoriasis. Vitamin E creams are a great remedy for chapped and dry lips. Natural sources of vitamin E are whole wheat, nuts, seeds, and fatty foods.
  7. Omega-3 fatty acids: Omega-3 fatty acids are extremely important and the overall well-being of a woman. They lower the risk of various diseases such as cancer, heart related issues, and hypertension. Natural sources of Omega-3 are wild salmon, herring, sardines, and tuna fish.
  8. Potassium: Potassium is a nutrient needed for energy. It helps to maintain strong and healthy bones. Vegetarian sources of potassium are yogurt, broccoli, spinach and sweet potato. Non-vegetarian may get it from meats, cod fish, salmon, and red meat.
  9. Vitamin C: To have a healthy immune system, regular intake of vitamin C is advisable. Regular intake can help keep common cold and its ailments at bay. It can be naturally derived from all types of citric fruits and sweet red bell pepper. You can start your breakfast meals with a glass of freshly squeezed orange or cranberry juice and a plate of assorted citrus fruits. So healthy and yummy!
  10. Fiber: For a healthy stomach and to keep type- 2 diabetes, cancer and heart related risks in check, fiber intake is essential. Fiber intake for women should be on the high site. The best natural forms of fiber are wheat husk, fruits, cereals, vegetables, and whole grains. Oats are filled with nutritional benefits-they contain vitamin B6, which helps control PMS and mood swings.

Incorporating the above nutrients consciously in your diet will go a long way in adding to your health. Irrespective of how hectic your schedule may be, it is important that you take that little bit of effort to add these nutrients to your diet and keep illnesses at bay.

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Related: 8 genius ways to use veggies and boost health

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Max Jones

A compulsive reader and a writer with a diploma in nutrition and diet. In my free time I love to explore my city while I promote pedal-biking.

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